Plant-based milks have changed the game in the dairy world, offering a healthy alternative for those who follow a plant-based lifestyle and those who have dairy sensitivities and intolerances. Almond milk is one of the most popular plant-based milks, and it’s easy to see why. Simple to make at home, and enriched with benefits, if you haven’t tried almond milk yet, now is the time. Plus, you can add it to delicious almond milk recipes, from curries to soups to desserts to see all it has to offer. Take a look at almond milk recipes and benefits we love!
What is Almond Milk?
Almond milk is a plant-based milk made by blending almonds with water and then straining the mixture to remove the solids. It has a creamy texture and nutty flavour, and has become one of the most popular alternatives to real milk for vegans and those who are allergic or intolerant to dairy. You can easily make almond milk at home, or you can find it in most supermarkets. If you’re buying it from the store, make sure that you choose an almond milk that doesn’t contain any added flavours or sugars.
What Are The Benefits of Almond Milk?
1. Low in Calories
Although almonds are known to be high in calories and fat, almond milk is low in calories due to the way it’s processed. Only a small portion of almonds is present in the final product, making it a great option for anyone who wants to cut calories and lose weight. Keep in mind, sweetened almond milk products bought in store contain added sugars and are much higher in calories than homemade almond milk.
2. Low in Sugar
Carrying on from the above point, homemade almond milk and almond milk that’s unsweetened is very low in sugar. One cup of almond milk contains 1-2 grams of carbs, most of which is fibre. One cup of dairy milk, on the other hand, contains 13 grams of carbs, most of which is sugar. Unsweetened almond milk is ideal for anyone looking to decrease their sugar intake.
3. Lactose-Free
Almond milk is naturally lactose-free, making it a great option for those who are unable to digest lactose, also known as lactose intolerance. People who are lactose intolerant are deficient in lactase, an enzyme responsible for breaking down lactose. Those with the intolerance experience symptoms like stomach pain, bloating, gas and diarrhea.
4. May Reduce The Risk of Heart Disease
Due to the high vitamin E content, as well as healthy fats, the regular consumption of nuts has been linked to a reduction in heart disease. Almond milk is low in phosphorus and potassium, both of which can lead to heart disease if consumed too much. Too much phosphorus in the blood can increase your risk of heart disease, and too much potassium increases the risk of irregular heart rhythm and heart attack. Vitamin E protects lipids against oxidation, reducing the levels of oxidized bad cholesterol, which is a risk factor of heart disease.
How to Make Your Own Almond Milk
Almond milk is incredibly easy to make at home. Homemade almond milk only lasts a few days in the fridge, so drink up once you’ve made it to be sure it doesn’t go to waste. Here are 5 easy steps to making your own almond milk.
1. Soak 1 cup of whole almonds overnight or up to two days. Place the almonds in a bowl and cover them with an inch of water. As they absorb water, they will start to plump up. Cover them with a cloth and let them sit on the counter overnight or refrigerate for up to two days. The longer the almonds soak, the creamier your almond milk will be.
2. Drain the almonds and rinse them off thoroughly under cool water. The almonds should feel a little squishy when you pinch them, and the skin should peel off easily when they’re rinsed. Discard the soaking water, as it contains phytic acid, which hinders the body’s ability to absorb nutrients.
3. Combine the almonds with 2 cups of water in a blender or food processor. Pulse the blender a few times to break up the almonds, then blend at the highest speed for two minutes. If you’re using a food processor, process for 4 minutes, pausing to scrape down the sides halfway through. The almonds should be broken down and the water should be white and opaque.
4. Line a fine-mesh strainer with an opened nut milk bag or cheesecloth. Place it over a measuring cup, and pour the almond mixture into the strainer. Gather the nut bag or cheesecloth around the almond mixture and twist it closed. Squeeze and press to extract as much almond milk as possible. You should end up with about 2 cups.
5. Transfer the milk to a jar or covered bottle and refrigerate it. It tastes best when fresh, but will last for four to five days. Almond milk tends to separate, so shake well before drinking.
5 Essential Almond Milk Recipes for Weight Loss
These recipes are low in calories and sugar, high in fiber and protein, and designed for maximum satiety.
1. High-Protein Berry Blast Smoothie (Breakfast)
This smoothie is excellent for starting the day. The protein keeps you full, and the berries provide antioxidants and natural sweetness without excessive sugar.
| Ingredient | Quantity | Purpose |
|---|---|---|
| Unsweetened Almond Milk | 1 cup | Low-calorie base |
| Frozen Mixed Berries | 1 cup | Fiber, vitamins, and texture |
| Vanilla or Unflavored Protein Powder | 1 scoop | Satiety and muscle support |
| Ground Flaxseed or Chia Seeds | 1 Tbsp | Fiber and Omega-3s |
| Spinach (optional) | 1 handful | Hidden veggies and nutrients |
Instructions: Combine all ingredients in a blender and blend until completely smooth. Add a splash more almond milk if the consistency is too thick.
2. Basic Overnight Oats (Meal Prep Breakfast/Snack)
Overnight oats are incredibly filling due to their fiber content and are perfect for grab-and-go weight loss meal prepping.
| Ingredient | Quantity | Purpose |
|---|---|---|
| Rolled Oats (Old-Fashioned) | 1/2 cup | Slow-digesting complex carbs |
| Unsweetened Almond Milk | 3/4 cup | Liquid base |
| Chia Seeds | 1 tsp | Thickener and added fiber/protein |
| Pinch of Cinnamon | To taste | Flavor and blood sugar balance |
| Stevia or Monk Fruit (optional) | To taste | Low-calorie sweetness |
Instructions: Mix all ingredients together in a jar or container. Seal and refrigerate for at least 6 hours or overnight. In the morning, top with a few sliced almonds or fresh fruit (keep toppings modest for weight loss).
3. Lightened Creamy Tomato Soup (Lunch/Dinner)
Substituting almond milk for heavy cream or whole milk transforms a comforting classic into a low-fat, low-calorie dish.
| Ingredient | Quantity | Purpose |
|---|---|---|
| Crushed Tomatoes (canned) | 1 (28 oz) can | Base flavor |
| Unsweetened Almond Milk | 1 cup | Creaminess without the fat |
| Vegetable Broth | 1/2 cup | Liquid and depth of flavor |
| Onion and Garlic | Sautéed | Aromatics |
| Basil and Oregano | To taste | Seasoning |
Instructions: Sauté the onion and garlic. Add the crushed tomatoes, broth, and seasonings; simmer for 15 minutes. Stir in the almond milk at the end and heat gently until warmed through (do not boil after adding almond milk). Blend with an immersion blender for maximum smoothness.
4. Savory Almond Milk Scramble (Breakfast/Brunch)
Adding a little almond milk to eggs helps lighten the texture and volume of the scramble without adding unnecessary dairy fat.
| Ingredient | Quantity | Purpose |
|---|---|---|
| Eggs or Egg Whites | 2 large or 4 whites | Protein source |
| Unsweetened Almond Milk | 1 Tbsp | Fluffiness and texture |
| Vegetables | Diced (e.g., peppers, mushroom) | Volume and nutrients |
| Salt and Pepper | To taste | Seasoning |
Instructions: Whisk the eggs/egg whites with the almond milk, salt, and pepper until frothy. Pour into a non-stick skillet with your desired sautéed vegetables. Cook until set.
5. Skinny Hot Cocoa (Dessert/Snack)
Satisfying a sweet craving is crucial for adherence to a weight loss plan. This recipe uses almond milk to make a comforting, low-sugar treat.
| Ingredient | Quantity | Purpose |
|---|---|---|
| Unsweetened Almond Milk | 1 cup | Low-calorie liquid |
| Unsweetened Cocoa Powder | 1 Tbsp | Chocolate flavor |
| Stevia or Monk Fruit Drops | To taste | Zero-calorie sweetener |
| Vanilla Extract (optional) | 1/4 tsp | Flavor depth |
Instructions: Heat the almond milk in a saucepan or microwave. Whisk in the cocoa powder, sweetener, and vanilla extract until completely dissolved and smooth. Serve warm.
Where are the recipes????
Hi Esra, You can find the way to make it on your own under the “How to Make Your Own Almond Milk” section.